Back and Spinal Fitness at PUSH as Rx leads the field with a laser focus on supporting our youth sports programs. The PUSH-as-Rx System is a sport-specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes.
The program is the multidisciplinary study of reactive agility, body mechanics, and extreme motion dynamics at its core. A clear quantitative picture of body dynamics emerges through continuous and detailed assessments of the athletes in motion and under directly supervised stress loads.
Exposure to the biomechanical vulnerabilities is presented to our team. Immediately, we adjust our methods for our athletes to optimize performance. This highly adaptive system with continual dynamic adjustments has helped many of our athletes return faster, stronger, and ready post injury while safely minimizing recovery times.
Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics. PUSH-as-Rx offers specialized extreme performance enhancements to our athletes no matter the age.
Working out on a treadmill is a great way to get cardiovascular exercise when unable to go outside or to change things up. However, it’s not just about getting on the machine and walking or running. Like anything, proper form and posture are important in preventing injuries. This allows the individual to walk smoother and faster, burn more calories, and get the full benefits. Individuals with a medical condition that impacts posture or makes it difficult to walk on a treadmill should speak to a healthcare provider for recommendations to ensure they can work out without aggravating the condition or putting themselves at risk. There is an option of working with a physical or occupational therapist to address any concerns individuals may have about using a treadmill.
Treadmill Walking Exercise Errors
A common error is getting on a treadmill with the belt already running. This may seem unnecessary, but many accidents happen when individuals just jump on. To avoid injuries, it is recommended to follow these safety tips.
Make sure the machine is off.
Know where the emergency stop switch is.
Stand next to the base/running deck.
Clip the safety key to your body to stop the treadmill if you slip or stumble.
Start the treadmill and set it to slow speed.
Look at the speed and carefully get onto the moving tread.
Gradually increase the speed once comfortably on board.
A healthy step is to strike with the heel in front with the forward foot slightly off the surface. The foot then rolls from heel to toe; by the time the toe is on the ground, the individual is halfway into the next step, and the forward foot is now the rear foot and ready for the toes to push off to take the next step.
This sequence is only possible with flexible shoes.
Wearing stiff shoes may not allow for the roll-through.
Stiff shoes force the foot to slap down.
The body and walking stride become a flat-footed stomp.
Take a few minutes during a walking session to think about what the feet are doing.
Ensure they strike with the heel, roll through the step, and the rear foot provides an adequate push-off.
If you cannot do this in your present shoes, then it’s time to look at other flexible walking/running shoes.
Holding The Handrails
The handrails provide stability, but natural walking posture or natural movement involves a healthy stride and arm motion.
Constantly holding onto the handrails doesn’t allow for this motion.
Walking or running at a slower pace is recommended without using the handrails.
Individuals will get a better workout at a slower pace than they would at a faster rate holding on to the rails.
Individuals with a disability or balance issues may need the handrails and should consult a trainer or physical therapist for healthy workout recommendations.
Proper walking posture means the body is upright, not leaning forward or backward.
Before stepping onto the treadmill, check and readjust your posture.
Proper arm motion allows the body to go faster and burn more calories.
The swinging motion can help shoulder and neck problems developed from unhealthy postures.
The legs only move as fast as the arms do.
To speed up the legs, speed up the arms.
Going Too Fast
Go only as fast as the body can go while maintaining proper walking posture and form.
If overstriding, leaning forward, or hunching shoulders begin to present, slow down until a comfortable/maintainable speed that allows the body to walk correctly is found.
If the workout doesn’t feel like it’s helping
Individuals with a bad walking form at high speeds may consider adding running intervals.
Running will create quick bursts of higher heart rate and change form.
Warm up at a slow speed for 3 to 5 minutes.
Increase walking speed to a fast pace that can maintain proper walking form.
Start a jog and increase the speed to match the jogging pace.
Jog for 1 to 3 minutes.
Return to the fast walking pace for 3 to 5 minutes.
Jog for 1 to 3 minutes.
Repeat until the end of the workout.
Finish with 3 to 5 minutes at an easy walking pace to cool down.
When the body has fully adapted to a workout, it’s time to challenge the body to achieve greater fitness and stay motivated. This is where workout variation intensity, duration, frequency, and/or mode come into play.
Add intensity by increasing the incline or the speed.
Increase the time spent on the treadmill.
If spending 30 minutes for several weeks, increase to 45 minutes for at least one weekly session.
After a couple of weeks, increase to 60 minutes.
Once the body is used to treadmill walking, try to incorporate a session every day or every other day.
Walk at a brisk pace for 30 to 60 minutes, going for a total of 150 to 300 minutes per week.
Type of Exercise
Try jogging or running.
Alternate using the exercise bike, rowing machine, or stair climber.
Add weight training, circuit training, or anything enjoyable that gets the body moving in different ways.
Set goals and get into the habit of using the treadmill regularly to reap all the benefits. Avoid common treadmill errors, stay safe, and make the most out of walking and running workouts.
Move Better, Live Better
Centers for Disease Control and Prevention. Benefits of Physical Activity.
Donlin, Margo C et al. “Adaptive treadmill walking encourages persistent propulsion.” Gait & Posture vol. 93 (2022): 246-251. doi:10.1016/j.gaitpost.2022.02.017
Donlin, Margo C et al. “User-driven treadmill walking promotes healthy step width after stroke.” Gait & Posture vol. 86 (2021): 256-259. doi:10.1016/j.gaitpost.2021.03.031
Hashiba, M. “Transient change in standing posture after linear treadmill locomotion.” The Japanese Journal of Physiology vol. 48,6 (1998): 499-504. doi:10.2170/jjphysiol.48.499
Liang, Junjie et al. “The effect of anti-gravity treadmill training for knee osteoarthritis rehabilitation on joint pain, gait, and EMG: Case report.” Medicine vol. 98,18 (2019): e15386. doi:10.1097/MD.0000000000015386
MacEwen, Brittany T et al. “A systematic review of standing and treadmill desks in the workplace.” Preventive medicine vol. 70 (2015): 50-8. doi:10.1016/j.ypmed.2014.11.011
Everyone, at some point, has some form of physical activity that helps them release the stresses of everyday factors. Whether for athletic training or to keep a healthy lifestyle, exercising for at least 30 minutes to an hour can help promote muscle growth and toning, reducing stress and high blood pressure. However, many individuals would often not be able to find time to exercise, which can lead to many problems in their bodies. When many individuals are physically inactive, it can lead to musculoskeletal pain, weak muscles, and other chronic conditions. To that point, it can make the person miserable and cause disability. Luckily numerous therapies can help reduce the effects of pain-like symptoms associated with physical inactivity and can help restore the body. Today’s article focuses on how MET (muscle energy techniques) therapy uses a chair and abdominal exercises to help promote spinal flexibility, reduce abdominal weakness, and strengthen low back and pelvic muscles. We utilize and incorporate valuable information about our patients to certified medical providers using the chair and abdominal exercises in MET therapy. We encourage and refer patients to associated medical providers based on their findings while supporting that education is a remarkable and fantastic way to ask our providers the essential questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., comprises this information as an educational service. Disclaimer
Chair Exercises In MET Therapy
Are you experiencing muscle pain in specific areas of your body? Do your legs feel tired after a long day at work or when you bend down to pick something up? These musculoskeletal pain symptoms are often caused by physical inactivity, which can cause muscles to become weak and short. This can lead to various health issues related to musculoskeletal pain if not addressed. However, you can help reduce these effects by incorporating everyday objects like a chair into your exercise routine. Research studies have revealed that chair-based exercises can provide cognitive and psychological benefits while reducing the risk of injury. Additionally, using a chair for exercise can improve spinal flexibility.
Chair-Based Exercises For Spinal Flexibility
When doing chair-based exercises to enhance spinal flexibility in MET therapy, it’s crucial to ensure that each repetition is pain-free and comfortable. Stick to the recommended sets given by your trainer or physical therapist.
Sit in a chair so the feet are planted on the floor, and the palms are resting at the knees.
Lean forward so the chair’s arms support the upper body weight; this allows the elbows to bend outward and the head to hang backward.
Hold the position for three deep breaths to allow the lower back to stretch.
On exhalation, ease yourself forward until you feel a slight increase in the stretch, not feeling pain, and repeat the three deep breath cycles.
Repeat the sequence until you can not go further than you can without discomfort or pain.
Return to the chair and rest for a few minutes to allow the lower back muscles to relax.
Unlocking Athletic Potential with Chiropractic Care-Video
Are you experiencing musculoskeletal problems that are affecting your athletic performance? Do you feel muscle weakness in your abdominals, low back, or pelvis? Or is the right exercise not working out for you? These issues are often associated with physical inactivity and can cause pain. Physical inactivity can be caused by various factors, which can impact your daily life and prevent you from exercising. Fortunately, there are many ways to incorporate physical activity into your healthy lifestyle. Chiropractic care and MET therapy are two treatments that can be combined with physical activity to reduce muscle and joint pain. Research studies have revealed that MET, or muscle energy techniques, are a type of soft tissue treatment that pain specialists use to stretch tight muscles and fascia, mobilize joints, reduce pain, and improve circulation in the lymphatic system. This treatment can help relieve pain and naturally restore the body when combined with exercise. Watch the video above to learn more information about how combining treatments and physical activity can help you kickstart your wellness journey to better health.
Abdominal Exercises In MET Therapy
Many people may not be physically active due to weak abdominal muscles, which can cause low back pain in the musculoskeletal system. In the book “Clinical Applications of Neuromuscular Techniques” by Judith Walker DeLany, L.M.T. and Leon Chaitow, N.D., D.O., suggests that combining exercise with MET therapy can help strengthen weak abdominal muscles and even alleviate low back pain. As research studies reveal, this combination can eliminate factors that weaken the abdominal muscles and activate deep and superficial muscles to improve core stability. Below are some abdominal exercises commonly used in MET therapy.
Exercises For Abdominal Weakness
Lie on a yoga mat or carpeted floor with a pillow under your head.
Bend one knee at the hip and hold it with both hands.
Inhale and exhale deeply, and pull the knee to the side of the shoulder as far as you can comfortably.
Repeat twice and rest the leg on the floor.
Repeat the sequence on the other leg.
This exercise sequence helps stretch the numerous abdominals and low back muscles associated with abdominal weakness. Additionally, this exercise sequence helps restore muscle tone in the abdominals and reduce muscle tightness in the back.
Exercises For Low Back & Pelvic Muscles
Lie on your back and keep your legs straight.
By keeping the low back flat throughout the exercise, inhale and exhale as you draw your right hip toward the shoulders.
Allow the left heel to press on the surface and away from you; try to make the left leg longer while keeping the low back flat.
Hold this position briefly before inhaling and relaxing, then switch to the other leg.
Repeat the sequence for five times on each side.
This exercise sequence helps stretch and tone the muscles along the pelvis and lower back. This exercise is effective for many individuals with low back pain associated with physical inactivity.
To prevent musculoskeletal issues from affecting our bodies, it’s important to exercise for at least 30 minutes to an hour daily. Combining physical activities with MET therapy can help stretch and strengthen weakened muscles while promoting natural healing to prevent future problems. Using a chair or doing abdominal exercises can stabilize core muscles and aid natural recovery. Focusing on our health and wellness can lead to a better lifestyle.
Calatayud, Joaquín, et al. “Tolerability and Muscle Activity of Core Muscle Exercises in Chronic Low-Back Pain.” International Journal of Environmental Research and Public Health, 20 Sept. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6801665/.
Chaitow, Leon, and Judith Walker DeLany. Clinical Applications of Neuromuscular Techniques. Churchill Livingstone, 2003.
Furtado, Guilherme Eustáquio, et al. “Combined Chair-Based Exercises Improve Functional Fitness, Mental Well-Being, Salivary Steroid Balance, and Anti-Microbial Activity in Pre-Frail Older Women.” Frontiers in Psychology, 25 Mar. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8026892/.
Thomas, Ewan, et al. “The Efficacy of Muscle Energy Techniques in Symptomatic and Asymptomatic Subjects: A Systematic Review.” Chiropractic & Manual Therapies, 27 Aug. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6710873/.
The biceps curl is an exercise to build strength in the upper arm. Curls are a common exercise used in upper-body strength training. Specifically, the curl works the muscles in the front of the upper arm. It’s recommended for achieving strength and definition and provides core and stability challenges. Injury Medical Chiropractic and Functional Medicine Clinic can educate individuals on fitness, strength training, nutrition, and injury prevention.
Located at the upper arm, the biceps comprise a short and long head that operates as a single muscle.
The bicep heads begin at different places around the shoulder/scapula region,
They have a common insertion point on the elbow tendon.
Together allow the bending of the arm at the elbow joint to curl and pull weight.
Curls work the muscles at the front of the upper arm and the lower arm. The brachialis and brachioradialis.
Different equipment and grips can be used, including dumbbell weights, kettlebells, barbells, resistance bands, or cable machines. Select equipment with enough weight that can be lifted ten times using proper form, ensuring the last three repetitions are challenging to the point of being unable to raise another. From there, use this same weight to perform eight repetitions or slightly lower the weight and perform ten repetitions.
Begin by standing with the feet about hip-width apart.
Keep the abdominal/core muscles engaged.
Hold one dumbbell in each hand.
Relax the arms down at the sides with palms facing forward.
Keep the upper arms stable and shoulders relaxed.
Bend at the elbow and lift the weights so the dumbbells approach the shoulders.
Raise the dumbbells to eye or forehead level for a full range of motion.
Tension will be felt in the muscles in the front of the upper arm.
Keep movements smooth and controlled.
The elbows should stay tucked in close to the body.
Be careful to keep the wrist straight and rigid.
Flexing the wrist while bending the elbow won’t target the biceps effectively and can result in a wrist or elbow injury.
Exhale while lifting.
Lower the weights to the starting position.
For most, one set of 12 to 15 repetitions is adequate.
Train to failure performing the desired reps, staying within 3 to 5 repetitions of total failure.
When able, slightly increase weight and/or reps over time to increase muscle and strength.
Both biceps can be worked out by alternating arms.
These muscles are in constant use when picking things up.
Consistently performing the biceps curl will help build strength in the upper arm.
Individuals learn to use their arm muscles correctly and with the core muscles.
Unlocking Athletic Potential with Chiropractic
Coratella, Giuseppe, et al. “Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy.” Sports (Basel, Switzerland) vol. 11,3 64. 9 Mar. 2023, doi:10.3390/sports11030064
Coratella, Giuseppe, et al. “Bilateral Biceps Curl Shows Distinct Biceps Brachii and Anterior Deltoid Excitation Comparing Straight vs. EZ Barbell Coupled with Arms Flexion/No-Flexion.” Journal of functional morphology and Kinesiology vol. 8,1 13. 19 Jan. 2023, doi:10.3390/jfmk8010013
Marchetti, Paulo H et al. “Seated row and biceps curl exercises present similar acute responses on muscle thickness, arm circumference, and peak force for elbow flexors after a resistance training session in recreationally-trained subjects.” The Journal of sports medicine and physical fitness vol. 60,11 (2020): 1415-1422. doi:10.23736/S0022-4707.20.10996-4
Sato, Shigeru, et al. “Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms.” Frontiers in physiology vol. 12 734509. 16 Sep. 2021, doi:10.3389/fphys.2021.734509
Schoenfeld, Brad Jon, et al. “Differential effects of attentional focus strategies during long-term resistance training.” European Journal of sports science vol. 18,5 (2018): 705-712. doi:10.1080/17461391.2018.1447020
Learning how to stay active with busy lives and schedules takes practice. There are daily ways to incorporate physical movement into the everyday routine and shed sedentary habits in favor of more active ones resulting in improved overall health, elevated mood, and better energy levels. Regular movement lowers body weight and reduces the risk of medical conditions like cardiovascular disease, diabetes, and arthritis. And regularly incorporating small physical activities throughout the day can make the exercise more fun and not like a chore that begins to become second nature.
Daily Ways To Stay Active
Like most individuals, much time is spent sitting in the car, workstation/desk, or couch. Research has found that maintaining physical activity can reduce the risk of colon and breast cancer.
Everyone is different, and there is no one-size-fits-all daily or weekly movement plan. The Centers for Disease Control and Prevention recommends that adults ages 18 to 64 get around 150 minutes of moderate-intensity weekly exercise combined with functional strength training. This can seem like a lot, but still, some activity is better than none. Wherever an individual is in physical fitness, it is never too late to make incremental adjustments and rebuild health one step at a time.
Vacuuming the house can work the muscles and elevate the heart rate.
A 150-pound person can burn serious calories from a full hour of cleaning and chores.
Added mental health benefits from the work reduce anxiety, depression, and negative mood.
Get Up When Commercials Come On
Get up and move during commercial breaks.
But with streaming services, commercials aren’t the same.
When watching shows or movies without built-in commercials, make a habit of getting up.
For shows or movies with no commercials, pause and take a quick stretch, do a quick round of jumping jacks, or walk to the other end of the house or twice in an apartment and back.
A brief break is not an actual workout, but it will get the heart pumping more than staying sedentary.
The more you do it, the more natural it will become.
Military Training and Chiropractic Care
Habay, Jelle, et al. “Interindividual Variability in Mental Fatigue-Related Impairments in Endurance Performance: A Systematic Review and Multiple Meta-regression.” Sports medicine – open vol. 9,1 14. 20 Feb. 2023, doi:10.1186/s40798-023-00559-7
Hotta, Kazuki, et al. “Daily muscle stretching enhances blood flow, endothelial function, capillarity, vascular volume and connectivity in aged skeletal muscle.” The Journal of Physiology vol. 596,10 (2018): 1903-1917. doi:10.1113/JP275459
Kruse, Nicholas T, and Barry W Scheuermann. “Cardiovascular Responses to Skeletal Muscle Stretching: “Stretching” the Truth or a New Exercise Paradigm for Cardiovascular Medicine?.” Sports medicine (Auckland, N.Z.) vol. 47,12 (2017): 2507-2520. doi:10.1007/s40279-017-0768-1
Maltese, Paolo Enrico et al. “Molecular foundations of chiropractic therapy.” Acta bio-medica : Atenei Parmensis vol. 90,10-S 93-102. 30 Sep. 2019, doi:10.23750/abm.v90i10-S.8768
Ma, Peng, et al. “Daily sedentary time and its association with risk for colorectal cancer in adults: A dose-response meta-analysis of prospective cohort studies.” Medicine vol. 96,22 (2017): e7049. doi:10.1097/MD.0000000000007049
Rangul, Vegar, et al. “The associations of sitting time and physical activity on total and site-specific cancer incidence: Results from the HUNT study, Norway.” PloS one vol. 13,10 e0206015. 23 Oct. 2018, doi:10.1371/journal.pone.0206015
Shen, Dong, et al. “Sedentary behavior and incident cancer: a meta-analysis of prospective studies.” PloS one vol. 9,8 e105709. 25 Aug. 2014, doi:10.1371/journal.pone.0105709
Mountain biking is a recommended sport for building muscle power and strength, endurance, and agility. Mountain biking uses bicycles designed to ride off-road and over rough terrain. The sport requires core strength, endurance, balance, and self-reliance. This is because riders are often far from civilization. Riders must learn to repair broken bike parts and fix flat tires to avoid being stranded. Mountain biking gear that riders carry includes a heavy-duty backpack with plenty of water, food, tools for repairs, and a first aid kit. Using the appropriate gear and equipment will help make the next ride safer and more comfortable.
Mountain Biking Gear
The first piece of equipment is a properly fitting and well-maintained mountain bike. There are all types of bicycles for every type of rider and trail. There are variations of bikes with full suspension, front suspension, disc brakes, V-brakes, different wheel sizes, and frame materials. It is recommended to consult a professional or visit a bicycle shop specializing in mountain biking to match the individual with the best bike. The right bike makes for a better ride.
Disc brakes offer more secure braking when going high speed and needing the option to stop safely and at the proper distance.
The bike’s frame must be properly set up so the individual can easily step over and pedal at the correct height.
Individuals that plan on taking on all kinds of terrains need the bike to absorb the shock and impact and are recommended to consider a full-suspension bike or one with a suspension fork.
Mountain bike wheels range in size from 26 to 29 inches, and depending on the terrain and speeds, the right wheel diameter is key.
Larger wheels accelerate slower but provide improved traction.
Smaller wheels are lighter and easier to maneuver.
A helmet is the most important safety gear that significantly reduces the severity of head injuries; no one should ride without one. Mountain bike helmets generally have a visor to help block the sun when riding so individuals can focus on the trail and not be distracted by glare. Three styles of mountain bike helmets are available, depending on the type of activity.
These shorts provide a padded inner liner like underwear that increases comfort and reduces chafing.
The exterior looks like a baggy pair of shorts made of tough, abrasion-resistant fabric to take the wear and tear.
Bicycle Repair Kit
A repair kit can be attached to the bike saddle and holds all the essential tools for mechanical trouble or a flat tire.
The repair kit should include a bicycle multi-tool, an extra tube and patch kit, tire levers, a mini pump, and emergency cash.
Riders should keep an identification card with a list of contact numbers in the seat bag in case of a serious injury or other emergencies.
First Aid Kit
Riders can lose traction on loose rock and crash on the trail.
A first aid kit with various bandages, tape, pain relievers, and antiseptic wipes to treat cuts, scrapes, blisters, rashes, and everything in between is highly recommended.
Also include an eye drop solution, a small pocketknife, moleskin, energy gels, and an emergency whistle.
Biking Franklin Mountains
Alena Høye, Bicycle helmets – To wear or not to wear? A meta-analysis of the effects of bicycle helmets on injuries, Accident Analysis & Prevention, Volume 117, 2018, Pages 85-97, ISSN 0001-4575, doi.org/10.1016/j.aap.2018.03.026.
Ansari, Majid, et al. “Mountain Biking Injuries.” Current sports medicine reports vol. 16,6 (2017): 404-412. doi:10.1249/JSR.0000000000000429
Clark, Gregory, et al. “Do Mountain Bikers Know When They Have Had a Concussion and, Do They Know to Stop Riding?.” Clinical Journal of sports medicine: official journal of the Canadian Academy of Sports Medicine vol. 31,6 (2021): e414-e419. doi:10.1097/JSM.0000000000000819
Hall, Cougar et al. “Pedal-Assist Mountain Bikes: A Pilot Study Comparison of the Exercise Response, Perceptions, and Beliefs of Experienced Mountain Bikers.” JMIR formative research vol. 3,3 e13643. 13 Aug. 2019, doi:10.2196/13643
Impellizzeri, Franco M, and Samuele M Marcora. “The physiology of mountain biking.” Sports medicine (Auckland, N.Z.) vol. 37,1 (2007): 59-71. doi:10.2165/00007256-200737010-00005
Providing the body with adequate hydration and nutrition at the right time can maximize performance abilities, endurance, and muscle repair and restoration. Eating the right foods at the right time will fuel the body to support intense exercises. That means plenty of energy for cardiovascular and strength training. The optimal combination of pre-workout nutrition depends on the type of workout and how long it takes for the body to absorb the nutrients to get moving. Injury Medical Chiropractic and Functional Medicine Clinic can develop a fitness and nutritional plan customized to the individual’s needs and health goals.
The three main macronutrients are carbohydrates, proteins, and fats when preparing pre-workout meals and snacks. Ratios are based on the specific needs of the workout. For example, going for a one-mile jog or a light aerobics class requires different amounts for different purposes. The longer and more intense the exercise, the more food is needed. Individuals may only need to modify or adjust their eating habits slightly for light workouts. Their roles vary:
Each has a different role in supplying fuel for powering through physical activity.
Carbs are an important fuel for exercise.
Carbs can be found in grains, fruits, vegetables, and dairy products.
These are the easiest energy foods for the body to turn into glucose.
Glucose is stored in the muscles as glycogen.
Without enough carbohydrates, the body will be depleted of energy and become exhausted.
This macronutrient is found in poultry, eggs, fish, and nuts.
Takes longer for the body to digest.
Protein helps the body feel full.
The body uses various nutrients to repair and build muscles.
Getting protein throughout the day can help with recovery after a workout.
The body burns fat for longer low to moderate-intensity workouts, such as a long run or bicycle ride.
However, fat takes more effort and time for the body to digest.
So, eating healthy fats is not the best right before exercise.
Pre-Workout Nutrition Guidelines
The exact mix of foods/nutrients ideal for the workout depends on when the individual can eat in relation to the time of the activity and intensity of the exercise.
Two to Four Hours Before Exercising
Have a meal containing a mix of carbohydrates, fats, and protein.
Oatmeal with fruit and nuts, a turkey sandwich with vegetables and some fruit, or a chicken and rice bowl with vegetables and avocado.
One to Two Hours Before Exercising
A light meal or snack.
Cereal with low-fat milk, peanut butter with crackers, or a fruit smoothie.
Avoid foods high in fiber and fat because they take longer to digest and can lead to digestion/stomach issues during exercise.
Before Morning Exercise
Going to the gym or out for a run first thing in the morning, something small, like a banana or granola bar.
For individuals that can’t eat early, don’t force yourself.
Have an extra portion at dinner or a snack before bed to have enough fuel for the morning.
Have easy-to-digest carbs if the exercise session lasts more than an hour.
A banana or pretzels.
Sports drink during the workout contains electrolytes and minerals like sodium, magnesium, and potassium that assist in regulating functions like muscle contractions lost as the body sweats.
Liquids are lost when the body sweats. Sipping water before, during, and after the workout is important.
Even a small dip in hydration levels can lower exercise performance and lessen mental sharpness.
Drinking two to three cups of water two to three hours before exercise is recommended.
During the workout, you should get at least a half to a full cup of water every 15 to 20 minutes.
After the workout, replenish hydration levels with two to three more cups.
Jensen, Jørgen, et al. “The role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exercise.” Frontiers in physiology vol. 2 112. 30 Dec. 2011, doi:10.3389/Phys.2011.00112
Jeukendrup, Asker. “A step towards personalized sports nutrition: carbohydrate intake during exercise.” Sports medicine (Auckland, N.Z.) vol. 44 Suppl 1, Suppl 1 (2014): S25-33. doi:10.1007/s40279-014-0148-z
Lowery, Lonnie M. “Dietary fat and sports nutrition: a primer.” Journal of sports science & Medicine vol. 3,3 106-17. 1 Sep. 2004
Ormsbee, Michael J et al. “Pre-exercise nutrition: the role of macronutrients, modified starches, and supplements on metabolism and endurance performance.” Nutrients vol. 6,5 1782-808. 29 Apr. 2014, doi:10.3390/nu6051782
Rothschild, Jeffrey A et al. “What Should I Eat Before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions.” Nutrients vol. 12,11 3473. 12 Nov. 2020, doi:10.3390/nu12113473
Shirreffs, Susan M. “The importance of good hydration for work and exercise performance.” Nutrition Reviews vol. 63,6 Pt 2 (2005): S14-21. doi:10.1111/j.1753-4887.2005.tb00149.x
An exercise routine is highly important for anyone trying to get a kick start on their health and wellness journey. It could be simple as walking around the park for 30 minutes, going to the community pool to swim, or taking a group fitness class with friends. Incorporating an exercise regime can even help reduce the effects of musculoskeletal disorders and their associated symptoms from causing pain in the muscles and joints in the body. Even though many individuals have busy lives, it is important to ensure that their bodies are getting enough exercise to feel less joint and muscle pain while improving other systems that benefit from training. Today’s article looks at how to keep a constant exercise routine, how exercise can help musculoskeletal disorders, and how the MET technique is combined with physical activity. We provide and mention valuable information about our patients to certified medical providers who offer available therapy treatments like the MET technique combined with physical activities for individuals dealing with musculoskeletal pain disorders. We encourage each patient by referring them to our associated medical providers based on the patient’s diagnosis findings appropriately. We acknowledge that education is a spectacular way when asking our providers the most helpful questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., utilizes this information as an educational service. Disclaimer
Keeping A Constant Exercise Routine
Have you been feeling sluggish throughout the day? Do you believe you don’t have enough time to exercise and feel stressed? Or have you been experiencing unwanted pain and stiffness in your muscles and joints? Many individuals experiencing these issues in their bodies could not be getting enough exercise to reduce these musculoskeletal disorders. When it comes to many individuals trying to keep a constant exercise routine to better their health may be difficult but not impossible. There are many ways to incorporate a daily consistent exercise routine by making small changes in your daily life routine. Walking with friends or pets, attending a group fitness class, or doing squats at home can benefit muscle growth and promote motivation to continue these small changes. However, some of the reasons that many people need to exercise more are to need more time. Studies reveal that most people often refrain from any form of exercise due to needing more time out of their busy schedules. People who do not exercise regularly are potentially at risk of developing health-related problems and disorders linked to the musculoskeletal system.
Exercise For Musculoskeletal Disorders
When the musculoskeletal system is linked to health-related problems due to physical inactivity, when the body is not getting enough exercise, it can cause muscle and joint pain and other associated symptoms that can affect mobility. Research studies have revealed that pain in specific areas of the body, which includes the back, neck, and shoulders, is often due to extended periods of sitting down and inactivity that cause many people to develop musculoskeletal disorders. When pain and discomfort affect the body, it can cause visceral-somatic pain in different body areas. Not only that, but the various muscles in the upper and lower extremities of the body will become shortened and weak over time, leading to disability and poor posture. Now all is not lost, as there are ways to reduce the effects of musculoskeletal disorders and incorporate exercise as part of a person’s daily routine.
Lumbar Spine Injuries in Sports: Chiropractic Healing-Video
Have you been dealing with back, neck, or shoulder issues? Have you been feeling sluggish after a long, hard day at work? Or do you want to incorporate more exercise into your daily routine? Many individuals have been dealing with musculoskeletal issues in their bodies due to being physically inactive or not having enough time in their day. When this happens, it causes numerous disorders associated with the musculoskeletal system that correlate with the pain. However, making small changes in a routine is achievable by setting time aside for a few minutes and moving around to prevent issues from affecting the body. Studies reveal that performing exercise interventions for a few minutes may help reduce the effects of musculoskeletal complaints and boost work abilities. Additionally, exercises combined with chiropractic care can further reduce the impact of musculoskeletal disorders that are taking effect in the various joint and muscles by restoring the body and causing it to heal naturally. The video above explains how chiropractic care is incorporated into musculoskeletal disorders and helps relieve the pain-like symptoms associated with spinal subluxation.
The MET Technique & Exercise
Now, an exercise regime can help reduce pain-like effects on the musculoskeletal system and help with muscle growth. According to “Clinical Applications of Neuromuscular Techniques,” by Leon Chaitow, N.D., D.O., and Judith Walker DeLany, L.M.T., each variation of exercise training, like strength and endurance training involves different muscle fibers in the body and helps with muscle growth. Now it is best to start slowly and build up to improving the body’s endurance to prevent injuries from affecting the muscle groups. Hence why available treatments utilize the MET technique combined with exercise to help stretch and strengthen the muscles and revitalize the joints. According to research studies, combining the MET technique and stretching before exercising has improved muscle and joint mobility and increased the body’s range of motion without pain. Incorporating stretching and exercise can help the body from developing future musculoskeletal issues and can be part of any daily routine for the busy worker.
With people having a busy schedule, incorporating a few minutes of exercising can benefit the individual and their musculoskeletal system. When the body is dealing with musculoskeletal issues associated with physical inactivity, it can lead to future disorders that can cause the body to deal with pain and immobility. Hence, small changes in a routine, like walking or exercising for a few minutes, can benefit the body in the long haul. Additionally, incorporating treatment techniques like the MET combined with exercise helps stretch and strengthen the musculoskeletal system, allowing the body to restore itself naturally to prevent further injuries.
Chaitow, Leon, and Judith Walker DeLany. Clinical Application of Neuromuscular Techniques. Churchill Livingstone, 2002.
Iversen, Vegard M, et al. “No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review.” Sports Medicine (Auckland, N.Z.), U.S. National Library of Medicine, Oct. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8449772/.
Phadke, Apoorva, et al. “Effect of Muscle Energy Technique and Static Stretching on Pain and Functional Disability in Patients with Mechanical Neck Pain: A Randomized Controlled Trial.” Hong Kong Physiotherapy Journal : Official Publication of the Hong Kong Physiotherapy Association Limited = Wu Li Chih Liao, U.S. National Library of Medicine, 14 Apr. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC6385145/.
Shariat, Ardalan, et al. “Office Exercise Training to Reduce and Prevent the Occurrence of Musculoskeletal Disorders among Office Workers: A Hypothesis.” The Malaysian Journal of Medical Sciences : MJMS, U.S. National Library of Medicine, July 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5025063/.
Tersa-Miralles, Carlos, et al. “Effectiveness of Workplace Exercise Interventions in the Treatment of Musculoskeletal Disorders in Office Workers: A Systematic Review.” BMJ Open, U.S. National Library of Medicine, 31 Jan. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8804637/.
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